Fredag 1 oktober

Partner-WOD, TC 45 min

A. 4 RFT
20 hang power cleans, 40/30 kg
20 front squat
20 push press
20 lateral burpee over bar

B. In 10 minutes find 1RM each of:
1 deadlift + 1 hang power clean + 1 hang clean

C. Divide & partition anyhow
80 wallballs
80 alt DB snatch
80 toes to bar
80 sit ups
80 DB OH lunges

D. AMRAP until TC
3 BMU/C2B
7 HSPU/push up
10 deadlift (same weight as complex)

 

Utomhus-WOD

A. 1300 m KB suitcase carry, 24/16 kg

B. ”Jordan”, for time:
100 Kettlebell Swings, 24/16 kg
100 Sit-ups
100 Air Squats
100 Push-ups

Crossfit Karlstad